April 4, 2012
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.
Compare to 101031.
Open Workout 12.5, CrossFit Santa Barbara.
"Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov]
The CrossFit Games Update: April 3, 2012.
WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov]
Posted by Pukie at April 4, 2012 5:00 PM
Quinlan, not Quinian. Nice work BQ and Emily! 2 powerhouses from PA...
Stellar Work Explode, can't wait to see you all Represent at Regionals.
We need a name for this... Grace's evil sister?
I'm gonna be doing Grace this way in future, still scaled to my level though :)
way to go emily! you crushed it.
BQ & Emily! Nice work to you two and your Exploders!
For time: 135lbs Squat, Clean, and Jerk 30 Reps. Completed 17:45
Good wod..great demo Cf explode!
Is it 30 squat clean and jerks or 30 squat clean thrusters? A good number of the "jerks" in the demo are thrusters.
What is the difference between a squat thruster and a squat clean and jerk?
My lower back's going to be screaming at me during this, might have to scale the weight back :\
#13, I would guess that you could jerk if needed, but that you don't have to, and then it becomes a thruster...
The difference is you are CLEANING the weight every rep. There is no CLEANING in a thruster-after the first rep. The clean will make a world of difference.
really happy with that slow ass time as my 1rm is 175# and 1rm strict press is 145#, so happy to complete as rx'd!
165lbs - 14:00 - treated this more like a technique wod than powering through. Squat cleans need work, i missed at least 5 reps by having the bar too far fwd.
Same idea as post #21 (form wod). Squat CNJs are a rusty lift here. Need some work.
#13 totally agree .. those are thrusters in the video NOT Clean and Jerk.. this isnt a poor form issue, its simply a completely different exercise movement then what the WOD is stated to be. That being said great job to those in the video.. to #13..I'll be doing the WOD as rx'd
I asked yesterday, but I'll ask again. What happened to the WOD quotes posted every other day? We haven't had one since March 20. They were always thought provoking and inspirational!
Great to see CrossFit Santa Barbara on the main site! Tyler and company are very welcoming of visiting Xfitters.
RI scaling at 115lbs; based on 1RM of 165lbs.
Probably should've used body weight.
only have bumpers up to 120 pounds
still have to convince the misses for heavier plates
Great WOD.. 5.15.
Really pleased with my workout. Still need to practice good form
Great WOD.. 5.15.
Really pleased with my workout. Still need to practice good form
At hammerhead in Ft. Myers
30 Clean and Jerks 115#
Then 10 K's to E's
then Jogged back to Terra Mar
30 115# Clean and Jerks
31 M 6'2" 185 100lb 9:05
I need to say thank you. I had a back injury a couple of years ago and let my back go to atrophy. Ive been studying the midline stabilization vids and last night worked up to deadlifting my body weight without soreness so from the bottom of my heart Thank You.
seriously Guy In Photo - do it in the rain!
If you're worried about the rain, you're not working hard enough.
Scaled to 135lbs.
Substituted 135 lb power cleans & jerks
Nice job! Remember, this is a heavier version of "Grace" from the 2010 Open. At 115# you got a very nice version of the stimulus the heavier athletes get with your time of 6:15. For more of a strength endurance test your idea of BW (135#) would work great. AND you'd get in an Rx'd Grace!
Nice to see you posting. Thanks, and be safe.
12:26 as rx'd except no dropping allowed at this gym location. Would have liked to after first 5 or so reps.
7:48 as Rx'd - over a 3 min. PR!
Not my strong suit.
Scaled to 135 12:48.
This killed me. My squat cleans need work.
30 115# squat clean & jerks
15:42 with 135 lbs. PR by 2:05 over 10/31/10
These are bodyweight squat C&J's for me, and I have to re-set and really focus on form for each rep.
scaled to 135lb 6:48
(same wod oct 2010 @ 7:45)
30 clean and jerks at 105#
All singles but steady (lowering that weight from overhead is too taxing)
Pleased with that.
30 squat clean and jerk/thrusters at 155#
Warm up: 4 rounds row 500 resting 90 seconds and came in around 1:50 to 2:00 min per round.
Wod in 10:40 rx never dropping the bar, probably could have gone a lot faster.
3 min max strict muscle ups, got 10.
50 ghds and 100 push ups.
First half - 50 kg (aprx 110 lbs)
Had to drop other half to 42.5kg (aprx 94 lbs)
Need a belt (or perhaps stronger back!)
Made up yesterdays 5 rounder
20 walk lunges with 20# dbs
Wishing you speedy recovery Pete in Sun City
125 lbs, 5:58
seriously need to get a bigger barbell!
1 mile run 7:02
WOD 9:35 @ 135
1 mile run 8:30
7:12 Rx'd - sets of 5,5,4,4,4,4,4
30 squat clean and jerk/thrusters at 115#
My wrist hurts like hell when doing thrusters or WOD like today.
Did "Grace" instead. 135# power clean and jerk.
10 power cleans, 95#
30 GHD sit-ups
Nice job Laura and Julie!
Brycen: 4:15 (30#)
30 power clean and jerks for time
Chris: 5:05 PR
30 squat clean & jerks
scaled to 115lbs
M/28/200 - 4th day of cross fit
Scaled to 115#
@Gerard, great video. Inspirational, motivational, and embarassing for me. My new goal is to be as strong as a 103lb 14-year old girl. Man do i feel weak!!!
10.38 mile run, 1:24:44
WOD: 105lbs x 4
65lbs x 26 trying to get the form correct
10:23 at 135lb
SCs always rock me.
6'3 182lb 36 years young
Very hard for my long arms! The jerk part kills me.
@Comment #38: The umbrella wasn't for the person but for the pull-up bar. We didn't want people slipping on their c2b midway through trying to get a high score on the 12.5. Thrusters were done in rain, and everybody worked real hard, rest assured.
Scaled to 135#
I felt as if I should have rx'd it. I tried to do it before hand but ended up getting 9 at 155# just at about 4 minutes. Should I have gone heavier? I still felt burned out at the end of it.
alright, I truly am weak. I first scaled it to 135 and my form was not holding, so 115 is was and still that sucked 7:15. . . fail by me
16.12 as rx'd
Wrists are not flexible so the front squat hurt/killed me (basically holding the bar in front w/my arms not resting on shoulders at all).
New to Crossfit, not used to front squats OR power cleans....ended up with a slow 30 at #95 lol...added a quick 1000m row for extra effort! Love the feeling!
Preface: I am only 10 days into doing Crossfit ad WAY out of shape... That said...
I did 30 reps with 45 lb bar in 5:53. Then 3 reps dead lift on smith machine at 135 and 1 rep at 155.
I'm pretty proud of me!
M/45/5'10"/180 135# in 8:15. Bone crusher!
9:21 as rx'd
2min better. Maybe could have pushed a little more, but pleased.
11:30 using 95 lbs
Hers: 6:12@ 65#
His: 6:25 @ 155#
welcome to the community but PLEASE forget all about doing any work on a smith machine !! they're only good for hanging your towel or anchoring your feet for sit-ups !
This is one I would have liked to have bumper plates for.
Scaled to 135#
1 rep C&J @ 185#
1 rep C&J @ 200# (PR)
10:09 with 135lb
Never did this motion before, had to feel it out and learn it.
First 2 reps 155lbs
next 28 reps 135lbs
good motion, rocked me on this one.
13:09 with 125#
think I gave myself a hernia
Still trying to work my way up to a full wod as rx'd, for a wod like this is it better to complete all the reps at a weight i can handle or is it better to do less reps at a higher weight?
#93, pick a weight you can handle and finish the WOD.
that was much tougher than I thought - ended up doing sets of 2 after about 12 or 14
Squat c&j from floor thruster style
4x6 then 3x4
Rx next time
95lb. Hook grip, ATG squats, push jerk, 17:40
33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Squat clean and jerk 65lbs x 5-5 95lbs x 5 135lbs x 3
As rx'd: 18:15
Foam roll after
Compared to 101031: 22:20 with 145lbs
F/35/5'/105 Wu:2rnds 500m row,20k2e,berg wu,active stretching
Wod:9.46 @80lb scaled
Second day doing wods off of main site@home. Have been doing for a year w/coach...solo now.
Really sore from yesterday!!!
M 51 6'2" 195
subbed 125 lbs
terrible form, basically power cleans, then front squat, then push press, but I got a good workout
no bumpers would have helped alot /did power cleans however
4:36, scaled to 65 lbs. New to all this & not sure how much weight I can handle with good form, do I used it as technique work. Good WOD, looking forward to fast improvement.
Jessica - 8:44 (105lb.)
101031 - 10:00
Subbed Crossfit Pickens WOD:
500 meter row
30 thrusters (95 lbs)
400 meter run
18:47. No missed reps. Couldn't drop the barbell like usual due to metal plates at gym.
8:18, sub 115lb
4th day, did the endurance swim earlier.... loving crossfit so far :)
Power Clean and Jerk
155lbs 30 reps
CFWU x 1
17:52 as Rx
Sick today, worked out anyway. Super slow and sweaty.
Didn't do much of a warm-up.
As rx"d took a while , failed at least 4 reps ,twice on the last, but glad I didn't scale 18:41 m/180/6'/ 28
Good work everyone.
Didn't have free weights, because my gym is awful. Subbed 50# dbs.
20 x 115 with power cleans
10 @ 95 squat cleans
after, 20 115 lb front squats
4 reps @ 135ibs
3 @ 125ibs
18 @ 105ibs
13:12 Rx (PR by 6 min)
Retired Army 1SG
4 reps @ 135ibs
3 @ 125ibs
5 @ 115ibs
18 @ 105ibs
13:12 Rx (PR by 6 min)
Retired Army 1SG
95 lb, in the garage tonight
95 pound Squat Clean and Jerk, 30 reps
Scaled to 95 pounds today for the 30 squat clean and jerks.
My form needs to get a lot better, but it will improve.
Wu:2rnds, 500m row,20k2e
Wod: scaled to 80lb, had to split jerk. Time: 9:46
18 at 155#, 2 more at 135# in 16-ish mins and I was cooked on squat c&js. Prob should have scaled to 135# for 30 and def should have warmed up better.
Had to scale a bit
M / 35 / 6' / 205 lbs
125 pounds for 30 reps, making sure that went all the way down in front squat.
Completed Training Day with 3 Rounds of:
15 Tire Sledge Hammers Left
15 Tire Sledge Hammers Right
30' Tire Flips
400 Meter Run with 45lb Sandbag on shoulders
Worked heavy trap work yesterday
(315 # Hex Bar farmer walks, 315 # Hex Bar shrugs, 185 # behind the back barbell shrugs, Narrow V-Grip pull downs - left the traps pretty sore)
Still continuing struggles on my clean weights (still new to crossfit and alot of the Olympic style lifts)
Power cleans, then squat thrusters with curl bar.
Scaled to 100#, subbed to
10 squat clean & jerk
10 power clean & jerk
10 hang power clean & jerk
(vs. 4:00 power-clean 95# Grace last fall)
Went with just 10 squat cleans to stay safe with knees. Adding 5# every time I do high-volume cleans to keep progressing & avoid injury. 105# next clean workout.
Also did mongo warmup, similar to one I did before the power-clean 'Grace' last fall.
w/u - 5 rep 45#: scj, pcj, hpcj; shoulder mob; 30-sec AMRAP 65# scj = 5; 20 single unders; 5x (el-foot pushup, scap push, sit, be, dip); 10 steps spider-walk; 125, 250m row; 20-sec AMRAP 95# scj = 3; shoulder mob
c/d - tuck lever practice (working up to 60 secs, per coach Sommers = :25, :15, :20); face pull 48# 2x10; rev. DB wrist curls 40# 2x15; row 250m :55
scaled to 85lbs. 2nd time doing this movement. still can't get it right. feels awkward.
Squat cleans/snatches are the bane of my existence. A very humbling workout for me, but also very satisfying. I usually stick to power cleans, so it was good to work the squat clean.
45lb squat clean jerks (kept weight low and really focused on depth of squat)
Scaled to 135lbs
Chris 5:03 (105) pc & j
Aaron 3:39 (8#) med ball clean only
Crystal 3:40 (25) hpc
the following did hang power clean & jerk
Marian 4:44 (35)
Emma 4:58 (65)
Abby 3:08 (25) ~20 reps
Murley 3:09 (45) ~20 reps
Barb 4:00 (15)
Jamie 2:44 (15)
Frankie 3:52 (45)
Mr. Wonsil 3:58 (65)
Mrs. Pip 4:15 (45)
Mr. Carey 3:28 (65)
Mrs. Carey 3:58 (45)
Brenda 2:55 (15)
Mama V 4:15 (45)
30 x 60k 13:13
Used 50 lb dbs because my gym doesn't have free weights.
Having some shoulder pains that haven't been diagnosed.... so modified.
30 Squat Cleans, 155#
* broken 7/3/3/3/3/3/3/3/1/1
2012-04-04: 12:15. 10's@3:07,4:28,4:49.
2010-10-31: 17:58. 10's@4:42,6:30,6:45.
I subbed 125# and did partial squat cleans with a split jerk afterwards. Probably wouldve put a hole in the floor if I dropped the BB but I did start from bottom every time. 7:04 even!!
500mC2 row, 400m run, 2 rds CFWU
scaled to #95, squats were crap, too shallow.
6:38 on time but cheated the squats so meaningless
Did the WOD as prescribed, took 18:52, with 155lbs. My squat cleans got less...um...squatty from reps 18 and on. Still stoked that I can do that many with basically my bodyweight and considering I haven't done Oly lifts for over 10 years, and have only done CrossFit for the past 3 months. CRUSH IT!!!!
This was the final wod at the crossfit games in 2008. Good times
Scaled to 135
1 Rep max last time I tried was 165. Slow but steady improvement in the last 3 months. Loving CF!
31:11 Rx: Run time sucked today.
13:46 as Rx'd
6:35, just did regular Grace cause I was pressed for time. Felt good today.
Haven't done sc&j's before... took a bit of time to process, plus no bumper plates, tough negative reps to protect floor. Time reflects some learning curve (as well as crap cardio:)
Felt really good to get into the groove on these.
11:23 as Rx'd
Shoot for sub 10 next time. 3 a minute
Good WOD, really challenging
M / 34 / 6'0 / 231
as rx'd: 6min 24sec
(5, 5, 3/2,...)
scaled to 90#
much needed technique training!
(8 something last)
Scaled to 135, no warmup/not timed. Broken 1,1,3; 5; 9; 11. Garage
as rx'd, 18:07
1st time doing this in years. Cruised thru at a medium pace to avoid injury.
Confusion.. It looks like a Clean Thruster variation in the demo video. Should it be a Squat Clean, stand upright pause, and than Jerk either split or push??
scaled 135 lbs. 12:05 m/51/165
As rx'd, no bumpers (couldn't drop bar) - 15:20
16:30 As rx'd.
Scaled to 135 did Grace.
Feeling out of shape after taking a few days off. Getting the weight overhead was a chore. Squat clean form seems to be coming along.
33 yom, 190 lbs
13:29 as rx'd
It was my 33rd birthday this week so I did 33 reps. 10:03
Some thrusters/jerks/push presses/split jerks-all were dropped. Got my first 10 in 1:33 but legs hit a wall!
Been Crossfitting 1-4x per week since late 2005 with a few breaks and the last time I did this WOD was July 2008. Time for 30 reps was 16:04 so I'm stoked with the PR!
Grace - 60kgs power cleans
Jill: 95# , 85# 13:26
Joe: 120# 27:22
Power cleans & split/push mix
Hayfo - 73#
M/ 38/ 133 lbs/ 5'-6"
I did a different WOD today:
I did NATE with Bar MU: 13 rounds + 3 HSPU.. then finised off the 14th round in about 30 more seconds after 20 minutes. I normally get around 14 rounds so I was pretty happy with this and the Bar MU substitution.
AMRAP in 20 minutes of:
8 KB Swing (70 lbs - 2 pood)
I did this one doing BAR M.U. for the first time at another gym.
Bar MU felt hard and a bit awkward at first, but got somewhat easier as I got into the groove...
I missed 2 different MUs.. I'm usually thinking that the MUs are the easiest part of this WOD, but since this was the first time doing the Bar MU, I felt it was a nice challenging change of pace. I liked the movement and will be incorporating it more often from now on... I feel as though the ring MU is harder, technically to master, but the bar MU has more real life applicability.
135# 10:56. Still nursing a shoulder injury, which slowed me down quite a bit.
Last time I did this with 115lbs. in 13+ min.
Today 135lbs. in 16:50
6:46 w/ 95lbs vs
6:43 w/ 95 lbs 11/1/10
1k run wu 4:51
7min 40 sec
at hotel so sub'd 40# dumbbell squat cleans
have an injury and so swallowed pride and went down to 135.
all squat clean thrusters, one at a time. Next time need to do sets of 3 or 5.
9:36..subbed 115 both times...tough mudder in two days don't wanna wear myself out
WU-500m row. 1 round of warmup. Quick workout after tax season before heading to MB.
Being able to drop weight helped. Didn't remember about landing on heels slightly behind orig jump position until later. Good job w/shoulders over bar at setup. Don't think hips & chest rose at same rate on many reps. Split jerks mostly.
Need to get more consistent at keeping knees out all the way through each rep. Little better when I focused staying back on heels at beginning of first pull.
Push jerk X 30 reps. First 15 @ 135 lbs, 16-25 @ 145 lbs, & 26-30 @ 155 lbs. 24:19.
Sub to 121 lbs
135# power clean and jerk (push press)
75lbs 6 reps
95 lbs 5 reps
115 lbs 3 reps
scaled to 135#. next time I'll do 145.
125 pound Squat Clean and Jerk, 30 reps
WOD: 05:42; used 115lbs to concentrate on technique and work with in time constraints.
**Andrea: WOD time 04:19 using 45lb bar.
I posted this WOD, but the results must have been lost by the site. I did this one as rx'd, and I am fairly certain I was under 10 mins. I wish I knew exactly.
11:21 (65k/90%) 14.05.12
13:49 (52k/75%) 08.11.10
Need to go out just a little faster 6 sets of 4 to start, finished with singles